The alkaline diet is based on the idea that certain foods can affect the pH level (acidity or alkalinity) of your body, and that consuming alkaline-promoting foods can have numerous health benefits. Proponents of this diet claim that it can prevent a variety of diseases and promote overall health and wellness.
The alkaline diet (acid-alkaline or alkaline ash diet) is based on the notion that dietary intake can modify the pH value, the index of acidity or alkalinity, of the body.
The breakdown of solid food by the metabolism is a biochemical transformation of food into energy and occurs in a slow and controlled manner. During the burning and breaking down of foods, residual substances are left behind. This generation of metabolic waste has become known as "ash" residue.
The metabolic waste produced may exhibit alkaline, neutral, or acidic properties. Advocates of the alkaline diet assert that this metabolic waste can directly influence the acidity of the body.
As a result, the ingestion of food that generates acidic ash purportedly results in an increase in the acidity of the blood, whereas the consumption of food that yields alkaline ash induces a rise in blood alkalinity.
Acid-ash is believed to leave an individual more susceptible to illness and disease, while alkaline ash offers protection. Thus, the alkaline diet recommends a higher consumption of alkaline foods to facilitate the alkalisation of the body (maintained at a slightly alkaline pH above 7) to enhance overall health.
A growing list of celebrities such as Victoria Beckham, Gwyneth Paltrow, Alicia Silverstone, Jennifer Aniston, Kirsten Dunst and Jared Leto have shown support for the diet.
Reported benefits of the Alkaline Diet:
1. Better digestion and nutrient absorption:
Consuming alkaline-promoting foods can help improve your digestion and nutrient absorption, leading to better overall health.
2. Reduced inflammation:
An alkaline diet can help reduce inflammation in the body, which is linked to a variety of chronic diseases.
3. Weight loss:
The alkaline diet is often low in calories and high in fibre, which can help you lose weight or maintain a healthy weight.
4. Increased energy:
Many people report feeling more energized and less fatigued when following an alkaline diet.
5. Improved bone health:
The alkaline diet is rich in calcium, which is essential for strong bones and teeth.
"Research suggests that an alkaline diet may be beneficial for overall health, particularly in reducing inflammation and improving bone health. However, further studies are needed to fully understand the potential benefits and risks of this dietary approach."
- Fenton, T. R., & Lyon, A. W. (2011). Alkaline diets and osteoporosis prevention. Journal of musculoskeletal & neuronal interactions.
It is important to note however, the effectiveness and safety of the alkaline diet are subject to much debate and controversy among experts.
Risks and challenges of the Alkaline Diet:
The alkaline diet restricts many foods that are important sources of nutrients, including whole grains, dairy products, and some types of protein.
The alkaline diet can be difficult to follow, as it requires you to avoid many common foods.
Many of the health benefits associated with the alkaline diet have not been scientifically proven, and some of the claims made are misleading.
A comprehensive list of alkaline forming foods can be found here!
In conclusion, the alkaline diet is a dietary approach that focuses on consuming foods that promote an alkaline environment in the body. While there is some evidence to suggest that the alkaline diet may have some health benefits, it is important to be aware of the risks associated with this approach, including the potential for nutrient deficiencies and difficulty sticking to the diet.
Those considering trying the alkaline diet should speak with a healthcare professional or registered dietitian to ensure that you are meeting your nutritional needs and not putting your health at risk.